{"id":11877,"date":"2018-04-17T12:52:21","date_gmt":"2018-04-17T12:52:21","guid":{"rendered":"http:\/\/localhost\/hk-blog\/how-eggs-help-in-muscle-building-bid-7407\/"},"modified":"2024-03-14T11:02:20","modified_gmt":"2024-03-14T05:32:20","slug":"how-eggs-help-in-muscle-building-bid-7407","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/","title":{"rendered":"How Eggs Help In Muscle Building?"},"content":{"rendered":"<p class=\"rtejustify\">Starting your day with a hearty healthy breakfast is a great choice. Include a mix of fruits, milk, whole grains and eggs for the perfect kick. Eggs are one of the healthiest breakfast choices. They are rich in protein and provide instant energy. Getting enough protein through your daily diet is essential for muscle building and for maintaining overall health. Protein is also needed for healthy bones, teeth, and hair. Men should include 56 grams of protein in their daily diet and women need 46 grams.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Is_egg_a_good_source_of_protein\" >Is egg a good source of protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#What_other_foods_are_rich_in_protein\" >What other foods are rich in protein?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Heres_the_list_of_foods_apart_from_eggs_that_are_rich_sources_of_protein\" >Here\u2019s the list of foods, apart from eggs that are rich sources of protein.\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Other_food_items_having_more_protein_than_egg\" >Other food items having more protein than egg:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Which_part_of_an_egg_is_rich_in_protein\" >Which part of an egg is rich in protein?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Ways_to_Cook_an_Egg\" >Ways to Cook an Egg<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Health_Benefits_of_Protein\" >Health Benefits of Protein\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Boosts_Muscle_Mass\" >Boosts Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Helps_In_Weight_Management\" >Helps In Weight Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Stabilizes_Blood_Sugar_Levels\" >Stabilizes Blood Sugar Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Promotes_Healthy_Brain_Functioning\" >Promotes Healthy Brain Functioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Healthy_Skin_and_Hair\" >Healthy Skin and Hair<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healthkart.com\/connect\/how-eggs-help-in-muscle-building\/bid-7407\/#Prevention\" >Prevention<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Is_egg_a_good_source_of_protein\"><\/span><strong>Is egg a good source of protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">Egg is one of the richest sources of protein. It is a healthy option to fulfil the daily requirement of protein. An average egg contains 6-7g of protein. A lot of people eating just egg whites instead of the consuming the whole egg. Although egg yolk does have fat content, but having it once will not have negative effects on your body. In fact, it is the yolk which is most nutrient dense and has half the amount of protein present in eggs. If a medium-sized egg has 6g of protein, then the yolk would have 3g of protein. Egg yolk also has other essential vitamins like \u2013 vitamin A, D, E, K, B6, and B12. It also has calcium, copper, iron, phosphorus, selenium, and zinc.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 1 (1)_0.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source: <\/em><\/u><em><u>Webmd<\/u><\/em><\/p>\n<div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"What_other_foods_are_rich_in_protein\"><\/span><strong>What other foods are rich in protein?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Heres_the_list_of_foods_apart_from_eggs_that_are_rich_sources_of_protein\"><\/span><strong>Here\u2019s the list of foods, apart from eggs that are rich sources of protein.\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li class=\"rtejustify\">Milk<\/li>\n<li class=\"rtejustify\">Cheese<\/li>\n<li class=\"rtejustify\">Soy<\/li>\n<li class=\"rtejustify\">Peanut butter<\/li>\n<li class=\"rtejustify\">Greek yoghurt<\/li>\n<li class=\"rtejustify\">Tofu<\/li>\n<li class=\"rtejustify\">Chicken breast<\/li>\n<li class=\"rtejustify\">Tuna<\/li>\n<li class=\"rtejustify\">Salmon<\/li>\n<li class=\"rtejustify\">Quinoa<\/li>\n<li class=\"rtejustify\">Walnuts<\/li>\n<li class=\"rtejustify\">Almonds<\/li>\n<li class=\"rtejustify\">Chia seeds<\/li>\n<li class=\"rtejustify\">Lentils<\/li>\n<li class=\"rtejustify\">Kidney beans<\/li>\n<li class=\"rtejustify\">Oats<\/li>\n<li class=\"rtejustify\">Green peas<\/li>\n<li class=\"rtejustify\">Brussels Sprouts<\/li>\n<li class=\"rtejustify\">Broccoli<\/li>\n<li class=\"rtejustify\">Sweet corn<\/li>\n<li class=\"rtejustify\">Cauliflower<\/li>\n<\/ul>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Other_food_items_having_more_protein_than_egg\"><\/span><strong>Other food items having more protein than egg:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rtejustify\">1. Chicken<\/div>\n<div class=\"rtejustify\">2. Turkey<\/div>\n<div class=\"rtejustify\">3. Cottage Cheese<\/div>\n<div class=\"rtejustify\">4. Greek yoghurt<\/div>\n<div class=\"rtejustify\">5. Shrimp<\/div>\n<div class=\"rtejustify\">6. Tuna<\/div>\n<div class=\"rtejustify\">7. Pork<\/div>\n<div class=\"rtejustify\">8. Tofu<\/div>\n<\/div>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 2_0.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source &#8211;\u00a0Generation Iron<\/em><\/u><\/p>\n<p class=\"rtejustify\">Milk is considered to be a superfood. But do you know how much protein in milk? For every 100g of milk, it has 3.4g of protein. Eggs are closely associated with cholesterol and heart ailments. But little do people know that an egg has 13 minerals and vitamins. It is rich in protein and other trace nutrients have less than 100 calories and are loaded with antioxidants and healthy unsaturated fats.<\/p>\n<p class=\"rtejustify\"><em><strong>The protein in one egg provides 12% of the daily requirement of protein.<\/strong>\u00a0<\/em><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Which_part_of_an_egg_is_rich_in_protein\"><\/span><strong>Which part of <\/strong><strong>an egg<\/strong><strong> is rich in protein?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">Boiled egg or scrambled, it\u2019s all the same as far as you eat eggs and get protein. This isn\u2019t true. Egg contains high-quality protein which is rich in all <strong><a href=\"https:\/\/connect.healthkart.com\/the-all-essential-amino-acids-foods-list-you-must-know-about\/bid-6106\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">9 essential amino acids<\/span><\/a><\/strong>. But how much of this protein can be used by your body depends upon the cooking methods used for eggs. When you cook eggs properly the protein becomes easy to digest and is more accessible to your body.\u00a0 Raw eggs pose a threat contamination, bacterial infection, and even food poisoning.<\/p>\n<p class=\"rtejustify\">Protein in egg white can be easily digested by the body. Eggs are also rich in antioxidants which help fight damage caused by free radicals.<\/p>\n<p class=\"rtejustify\">Many people, especially bodybuilding enthusiasts consume raw eggs. You\u2019d be surprised to know that raw eggs contain the least amount of protein. In a research done it was concluded that participants 90% of protein from cooked eggs compared to just 50% protein from raw eggs.\u00a0 Protein in egg white or protein in egg yolk, both are healthy. One boiled egg contains 77 calories.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/shutterstock_714691915.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Ways_to_Cook_an_Egg\"><\/span><strong>Ways to Cook an Egg<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li class=\"rtejustify\">The way you cook an egg varies the amount of protein absorbed by the body.<\/li>\n<li class=\"rtejustify\">If you\u2019re a fan of the delicious taste of poached eggs, then you must know when the egg yolk remains submerged in water surrounded by egg white, the protective layer is lost.<\/li>\n<li class=\"rtejustify\">A soft-boiled egg is a great way to cook an egg. The fats and nutrients of the yolk remain intact. It is easy to make, the yolk remains creamy and thick, and there isn\u2019t a need for oil for cooking, which makes it healthier.<\/li>\n<li class=\"rtejustify\">When you let the eggs boil for a longer period of time, you get hard-boiled eggs. Due to the presence of hard eggshells, contact with oxygen is not possible. This helps control a certain amount of damage.<\/li>\n<li class=\"rtejustify\">Sunny-side up is loved by many. The heat is given from below and the yolk remains preserved. But the protective water coating on the egg is lost during this cooking process. Thus, it is recommended to have sunny side up eggs in limited quantities only.<\/li>\n<\/ul>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 4_0.png\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source &#8211;\u00a0<\/em><em>teamtim<\/em><em> trivia<\/em><\/u><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Health_Benefits_of_Protein\"><\/span><strong>Health Benefits of Protein\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Boosts_Muscle_Mass\"><\/span><strong>Boosts Muscle Mass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Protein plays a pivotal role in muscle coordination and contraction. Eating healthy proteins is helpful in maintaining muscles, ligaments and other body tissues. If you exercise then it is all the more important to replace the lost muscle mass with post workout proteins. Eating protein before and after workouts help enhance performance, increases muscle recovery, promotes muscle synthesis, and is ideal for muscle ache treatment.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Helps_In_Weight_Management\"><\/span><strong>Helps In Weight Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">There is a misconception that eating eggs will not help in your weight loss journey. In fact, many people have benefitted from a high protein diet. It helps them build lean muscle and cuts down fats from the body.<\/p>\n<p class=\"rtejustify\">A high protein diet increases satiety. It makes you feel fuller for a longer time, thus, you avoid overeating and binge eating. Usually, during hunger pangs, you tend to eat carbohydrates in refined or sweetened forms like munchies, chips, cookies etc.\u00a0Eating eggs for breakfast may help reduce the number of calories consumed for the next 24 hours. When you feel full after having eggs for breakfast, you tend to eat lighter meals for lunch and dinner. This, in turn, helps in weight loss and weight management as well.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Stabilizes_Blood_Sugar_Levels\"><\/span><strong>Stabilizes Blood Sugar Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">If you\u2019re someone who is constantly battling fluctuating blood glucose levels, then a protein-rich diet will be greatly beneficial for you. The human body needs insulin, a hormone to metabolize protein, fats, and carbohydrates. Out of these three elements, it is just carbohydrates that need the maximum insulin.<\/p>\n<p class=\"rtejustify\">When you have a protein-rich diet, it slows down the absorption of sugars during a meal. This, in turn, helps in preventing spikes in blood glucose levels which is most important to prevent type II diabetes. It also helps keep your energy levels up, stabilizes your mood, and balances your appetite.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Promotes_Healthy_Brain_Functioning\"><\/span><strong>Promotes Healthy Brain Functioning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Proteins are needed for the manufacturing of hormones, neurotransmitters, and enzymes which are all an integral part of the cognitive system. The brain needs a constant supply of amino acids for smooth functioning, concentration, focus, and keeping up the energy levels. Experts say that when the level of amino acids recedes in your diet, it may cause learning and coordination imbalance. Adding <strong><a href=\"https:\/\/connect.healthkart.com\/easy-to-make-protein-rich-food-recipes\/bid-5312\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">foods rich in protein<\/span><\/a><\/strong> will help improve your motor and learning skills.<\/p>\n<p class=\"rtejustify\">Protein in egg yolk provides a good source of choline. Choline is essential for fetal brain development and also prevents birth defects. In adults, choline helps in maintaining the structure of cell membrane and transmission of nerve impulses to muscles.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Healthy_Skin_and_Hair\"><\/span><strong>Healthy Skin and Hair<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Don\u2019t we all wish for healthy skin and hair? Proteins extend support and strength to various tissues that go through wear and tear. Collagen, which is an essential protein provides strength to cells and tissues. Low levels of collagen can cause wrinkles and lead to the unhealthy dull skin. Eating foods with protein and using skincare enriched with the goodness of protein will help revive your skin.<\/p>\n<p class=\"rtejustify\">Protein is also essential for hair growth and maintenance. If your hair is dull and damaged, then you must include proteins in your diet. Egg is a magical ingredient for your skin and hair. You can use an egg white face pack to tighten pores, apply egg white to your hair to provide deep conditioning.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Prevention\"><\/span><strong>Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li class=\"rtejustify\">If your doctor has suggested you a low cholesterol diet, then it is recommended that you steer away from eggs. You can consume egg whites, but avoid eating egg yolks. It is recommended to keep your daily cholesterol intake less than 200mg. One large egg contains up to 185mg of cholesterol.<\/li>\n<li class=\"rtejustify\">Make sure to always use fresh eggs to avoid any form of infection or bacterial contamination. Avoid eating raw eggs.<\/li>\n<li class=\"rtejustify\">Consuming eggs daily can increase your fat intake. Eggs are rich in saturated fats which can be harmful to your health. It increases the risk of cardiovascular diseases.<\/li>\n<\/ul>\n<p class=\"rtejustify\">When you eat eggs in limited quantities they benefit your health. Rich in protein, good cholesterol, and essential nutrients, it is a healthy breakfast option. As mentioned above, protein is needed for muscle building, healthy bones. Cholesterol is needed for the proper functioning of the body. Health experts suggest that consuming eggs instead of animal protein will decrease the amount of saturated fat intake.<\/p>\n<p class=\"rtejustify\">To complement your egg diet, we suggest including <strong><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/whey-proteins?navKey=SCT-snt-pt-wp\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Whey Protein<\/span><\/a><\/strong> depending on your fitness goal. It is a by-product of milk and supplements the body with extra protein. Whey Protein may be considered as an add-on along with your egg diet.\u00a0 It is a healthy workout drink that is easy- and quick-to-prepare. It provides stamina, improves muscle size and prevents muscle breakdown.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Starting your day with a hearty healthy breakfast is a great choice. Include a mix of fruits, milk, whole grains and eggs for the perfect kick. Eggs are one of the healthiest breakfast choices. They are rich in protein and provide instant energy. Getting enough protein through your daily diet is essential for muscle building [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":18361,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[455],"tags":[],"secondary_tag":[23,35,195,108,119],"class_list":{"0":"post-11877","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding-diet","8":"secondary_tag-diet","9":"secondary_tag-exercise","10":"secondary_tag-men","11":"secondary_tag-recipes","12":"secondary_tag-women","13":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Eggs Help In Muscle Building? - Healthkart<\/title>\n<meta name=\"description\" content=\"For fitness enthusiasts, eggs for muscle building are a great source. 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